Lecture 15 - How much exercise is enough? Flashcards
NZ statistics
- More than 1 in 3 NZers are inactive
- < 2.5hrs of physical activity/week
- 50% of adults participate in 30 minutes of physical activity/day, 5+days/week
What are the benefits of exercise
- Reduces the effect of cardiovascular disease
> Reduce blood pressure
> Help reduce blood cholesterol
> Control Body fat - Reduces the risk of developing type 2 diabetes
- Reduces the risk of developing various cancers
- Builds and maintains healthy bones, muscles and joints
- Reduces feelings of depression and anxiety promote psychological well-being
- opportunity for social contact
- improve ambulation and general function in older adults
What are the general recommendations for exercise
AEROBIC - 150 of moderate-intensity aerobic activity OR 75 of vigorous-intensity aerobic activity
STRENGTH - 2days/week of muscle-strengthening activities involving major muscle groups (arms, shoulder, chest, abdomen, back, hip and legs)
Who should receive general recommendations
- men > 40, women > 50
- if sedentary for 12 or more
- if hypertension or other cardiovascular disease is present in individual or immediate family
- if recovering from illness or an injury
What is FITT
A set of guidelines which helps to develop an exercise programme and help get the most out of it
Frequency - ideally 5x a week (aerobic training) for strength training (2-3 times a week); exercise all muscle groups, carry out similar amount of exercise on opposing groups of muscle
Intensity - < 60% HR max of continuous exercise. Preferable to those with previously sedentary lifestyle; will net small gains very slowly: really inefficient, to be use only with very sedentary, very obese or very ill clients under medical condition. 60-75% often prescribed for weight-loss and health benefits. 75-100% often prescribed for athletes
Time
Type
What is the Karvonen formula
= (X% x HR reserve) + Resting HR
* HR reserve = Max HR - Resting HR
where on the BORG SCALE do individuals feel comfortable
11-13
What is specificity
being specific about your target goal e.g. How much of muscle mass? How much of an increase in VO2 max?
What is overload
once you are comfortable at exercising/training at a particular intensity or lifting a load for a couple of sets, then the “bar” needs to be raised so that it challenges one’s copying capacity. If it is not challenging hen there is likely to be no/minimal improvement
What is recovery
muscle fibres are likely to be damaged (At least at a microscopic level) during training. Adequate rest periods need to be provided for recovery. If not, there is an increase risk of injury
What is progression and periodisation
time needs to be factored in when making an exercise plan. What are you trying to achieve and within what time frame. Even more important is to break the goal into smaller manageable goals to periodise the limited time available when training for a particular event. This coupled with adequate training intensity is likely to help improve/progress
What is reversibility
our bodies are dynamic systems in that we possess the ability to progress or regress depending on the conditions. if we become sedentary or bed-ridden or a limb is in a cast, it is likely the affected body-part or the whole body would show a decline in aerobic fitness as well as muscle mass
What is maintenance
Our body does not retain the highest level of fitness once achieved if adequate physical stimuli is not provided to sustain it. if fitness levels are to be maintained then continuous exercise/training/physical activity is necessary
